5 Day Bodybuilding Workout Schedule
40 answers - active on Dec 21st 2015
The following schedule is for those of you aspiring bodybuilders who can devote 5 weekdays to your gym routine.
Follow this schedule to hit hard each major body part once each week.
As with all schedules, feel free to make adjustments here for your specific goals.
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Monday: Chest and triceps
Chest:
1. Incline dumbbell press-
4 sets of 15, 12, 10, 8 reps.
2. Flatbench barbell press-
4 sets of 12, 10, 10, 8 reps.
3. Incline dumbbell flies-
3 sets of 12, 10, 8 reps.
4. Cable crossovers-
2 sets of 15, 12 reps.
Triceps:
1. Pushdowns-
4 sets of 15, 12, 10, 8 reps.
2. Bent-over cable extensions using a rope-
3 sets of 15, 12, 10 reps.
3. Dumbbell kickbacks-
3 sets of 15, 12, 10 reps.
Tuesday: Back and biceps
Back:
1. Lat machine pulldowns to the front-
4 sets of 15, 12, 10, 8 reps.
2. Close grip pulldowns to the front-
4 sets of 15, 12, 10, 8 reps.
3. Seated cable rows-
4 sets of 15, 12, 10, 8 reps.
4. Hyper-extensions-
3 sets of 18, 18, 18 reps.
Biceps:
1. Incline dumbbell curls-
4 sets of 15, 12, 12, 10 reps.
2. Standing barbell curls-
4 sets of 15, 10, 8, 6 reps.
Wednesday: Cardio and abs
Cardio:
1. 30-45 min. of bike, treadmill or Stairmaster.
Abs:
1. Crunches-
3 sets of 50, 50, 50 reps.
2. Leg raises-
3 sets of 25, 20, 20 reps.
Thursday: Legs
1. Squats-
5 sets of 15, 15, 12, 10, 8 reps.
2. Leg extensions-
4 sets of 15, 12, 12, 10 reps.
3. Lunges-
4 sets of 15, 12, 10, 10 reps.
4. Leg curls for hamstrings-
4 sets of 15, 12, 12, 10 reps.
5. Standing calf raises-
4 sets of 18, 18, 15, 12 reps.
Friday: Shoulders/biceps
or triceps superset
Shoulders:
1. (Military) barbell press behind the neck-
4 sets of 15, 12, 10, 8 reps.
2. Standing side laterals-
4 sets of 15, 12, 12, 10 reps.
3. Upright rows with barbell-
3 sets of 12, 12, 10 reps.
4. Seated bent over dumbbell laterals-
4 sets of 15, 15, 12, 12 reps.
Biceps or triceps superset:
1. Tricep pushdowns on cable machine superset
with barbell curls-
4 sets of 15, 12, 12, 10 reps.
2. Seated dumbbell extension superset with
dumbbell hammer curls-
3 sets of 15, 12, 2, 10 reps
this is the first time which i have got the information about exercise in internet... every thing of workout schedule is good... i will follow it up. thank you...
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its very helpful
but all set's doing with timing must be needed, time will be must either no improvement. doing every set then after only 1 min rest then again repeat 2nd set started. like if are you doing chest incline 4 set, like 15, 12, 10, 8 reps? you need time every set ending 1 min then you will rest 1 min then again start
good workout posted
thanks sir :)
you giving us good advice of schedule.
sir now i'm 20yr old boy and my hight is 5'3". sir please tell me what exercise i'm do for growth my body?
osam dear gr8 work
OMG People! The workout plan specifically say adjust to YOUR specific goal. Meaning do them as many times and however you want. So if you wanna work out more on certain days, add weights, add exercises, or work only certain parts of your body do it! It's a free basic workout plan to get you started, if you want more pay for it!
In the past three weeks, I tried this workout schedule and I've really enjoyed them.
Hi Oreilly, thanks for your post.. It was really helpful to me but I interchanged the days according to my flexible:
Monday: Back and biceps
Tuesday: Chest and triceps Wednesday: Cardio and abs
Thursday: Shoulders/biceps
Friday: Legs
Is that fine to do the workouts on the above basis? Thanks in advance.
i know I shouldn't be asking this but im 5 5 about a 158 lbs and im going to start this workout how soon should I see results ?
alright so im going to start this workout im not over weight im 5 5 and 148 lbs but i wanted to tone up how long do i have to do this workout till i start to see results /
best workout table
Mon-chest and triceps
Tue-shoulders and biceps
wed-back and legs
Thu-abs and forams
How many weeks do we does this workout?